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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Ken Benoit

Log

Date Distance Time Pace Comments Action
11/23/21 157m 0:30.0 1:35.5

D8 SPM 40
bench 100x12, 122x10, 144x5, 150x3,3

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11/23/21 305m 1:06.0 1:48.1

K to E 30x6

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11/23/21 290m 1:07.0 1:55.5

pull ups/chins 6,8,7,10.9,10.3

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11/23/21 526m 2:07.0 2:00.7

db bench 20zx30, 40sx27

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11/23/21 698m 3:08.0 2:14.6

warmup

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11/22/21 256m 1:09.0 2:14.7

cooldown
wrist curl 20x20

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11/22/21 398m 1:37.0 2:01.8

SLCR 12,14,16,18,20,10

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11/22/21 307m 1:00.0 1:37.7

K to E 30x5

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11/22/21 313m 1:06.0 1:45.4

C&P 13.5x10,20, 20sx16,19, 30sx8/6

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11/22/21 291m 1:08.0 1:56.8

DL 56x10, 89x10, 122x10, 166x8, 199x8, 232x3

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11/22/21 675m 3:07.0 2:18.5

warmup

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11/22/21 1,215m 5:07.0 2:06.3

warmup

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11/21/21 1,039m 4:08.0 1:59.3

4x1 min/30 sec rest
100 push ups 10x10

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11/21/21 2,441m 10:06.0 2:04.1

10x1 min/30 sec rest

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11/20/21 270m 1:07.0 2:04.0

cooldown

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11/20/21 316m 1:07.0 1:46.0

K to e 50,50

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11/20/21 306m 1:07.0 1:49.4

SLCR 12.14.16.,20

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11/20/21 281m 1:07.0 1:59.2

C&P 13.5sx20, 20sx16,18, 30sx10/8

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11/20/21 260m 1:08.0 2:10.7

squats air 20, gob20/20, 78x20, 100x20, 133x25, 155x8, 177x6

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11/20/21 1,191m 5:07.0 2:08.8

warmup

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